Reader, when was the last time you really checked in with yourself before a run?

Not your watch or your pace, but you.
How’s your energy today? Your motivation? Your body?

In this email, I want to share how I do my own check-ins before and during a run.
These questions and reflections might help you tune in more deeply too, so you can better understand what your body needs, track your recovery, and enjoy your training more.

On Sunday, I ran my first speed session in weeks, after running 2 marathons 2 weeks apart and several mountain adventures. I wanted to see where my fitness and motivation were at.

Here’s how I approached it, and how you can use a similar process for your own runs.

The first thing I did was check in with myself before I even started running.

I asked: How am I feeling right now?

One thing stood out immediately - I was excited to run!

(This feeling was missing last week while I was still recovering. But after enough sleep, rest, and healthy food, my excitement came back.)

This is worth paying attention to!

If you don't feel excited or you're dragging, try to find out why. Sometimes your body needs more rest or better nutrition. Sometimes you just need to give yourself a gentle push and start with a gentle 10-15 minute run to get the momentum going.

To start off, I warmed up for 2 miles, then ran a 5-mile (8km) MAF test, running at 138 heart rate.

While running, I paid attention to everything. How do my feet feel? My ankles? How's my foot pushing off the ground? How are my knees and hips? Can I run relaxed with an open chest and controlled breathing?

Here's what I noticed:

My body felt good. No niggles, no discomfort. The recent slight discomfort in my right foot was gone - something I'd been watching closely.

But my aerobic pace was about 20 seconds slower per mile than my MAF test two months ago. The drop-off from first to last mile was a little bigger than usual.

I felt aerobically a bit less fit than I did before.

And honestly? That makes sense. I've been racing more, training less, and still recovering.

These MAF tests on a track are a great way to check in with yourself.

Now, here's what I want you to try before your next run:

1. Ask yourself: How am I feeling? What's my excitement level to run on a scale of 1-10?
   ​
2. Do a body scan during your run. Is anything feeling off, even just a little? If something's off, what can you do to work on that weakness? Any specific strength or mobility work you can start?
   ​
3. Pay attention to your aerobic pace and the drop-off from first to last mile at the same heart rate.

These check-ins help you understand what your body and mind needs.

What do you notice when you check in with yourself during runs? Hit reply and let me know.

Cheers,
Floris Gierman
​Extramilest.com / PBprogram.com / PATHprojects.com​
​YouTube / Podcast / Strava / Instagram​

P.S. I'm putting the final touches on something I've been working on for the past 2 years. And we have some insane bonuses in store for you. Keep a close eye on your inbox - you'll hear about it first!
​​
​P.P.S - To see an example MAF test video on a track, watch this video.